Written by Steve Theunissen | ISSA: CPT & Fitness Nutrition
Fact checked by Tyler DiGiovanni, BSBM
FACT CHECKED
Few things shout out raw power more than a thick, broad back. But developing the type of lat density that turns heads doesn't come easy. It takes years of hard work in the trenches performing pulling and rowing movements. While the deadlift is the king of back-pulling exercises, the bent-over row is the exercise that will create thickness.
The bent-over row is an exercise that demands heavy, strict training. Unfortunately, it's all too common to see people butchering this exercise in the gym. This puts excessive strain on the lower back, risking severe injury.
This article dissects how to do bent-over rows with proper form. We'll also correct frequently seen bent-over-row mistakes, explore weight load, and answer the most common FAQs.
Table of Contents:
- How To Do Barbell Bent Over Rows
- Different Grips For Bent Over Rows
- Common Mistakes To Avoid
- Weight Load Tips
- 5 Bent Over Row Variations
- FAQs
How to Do Barbell Bent Over Rows
The barbell bent-over row can be done with the bar loaded on the floor or on a power rack at mid-thigh height, as in the video above. If you have access to a rack, use this option, as it allows you to get into the start position with less effort and risk of lower back rounding.
Overhand Barbell Bent Over Row
Here's how to do the overhand version of the barbell bent over row:
- Load a bar at hip height on a squat or power rack.
- Walk up to the bar and grab it with an overhand grip so that your hands are just outside your body. Your feet should be slightly wider than shoulder-width apart.
- Unrack the bar to come to a standing position.
- Take a step back.
- With knees slightly bent, hinge at the hips and push your butt back so that the bar lowers to approximately knee level. Your core should be braced, and your lats should be engaged in this starting position. Ensure that your lower back is naturally arched (not rounded).
- Row the bar up to your sternum. Breathe in deeply as you bring the weight. Squeeze the lats in the top position. Do not lift your torso: the only movement should be the arms pulling up.
- Slowly lower the bar with control to full arm extension. Exhale on the eccentric part of the movement.
- Move smoothly into the next rep.
Underhand Barbell Bent Over Row
A variation on the standard barbell bent over row is to use an underhand grip. This version places more emphasis on the biceps and forearm flexors. Here's how to do the underhand, or reverse grip, barbell bent over row:
- Load a bar at hip height on a squat or power rack.
- Approach the bar and take hold of it with an underhand grip so that your hands are just outside of your body. Your feet should be slightly wider than hip-width apart.
- Unrack the bar and rise to a standing position.
- Take one step back.
- Hinge at the hips and slightly bend your knees as you come to a 45-degree torso position. The bar should be at around knee level. Brace your core and engage your lats with your lower back neutral.
- Pull the bar up to your sternum. Focus on keeping your elbows in and bringing them up as high as possible. Think, too, about pulling with your lats, not your biceps.
- Breathe in deeply as you bring the weight up. Do not let your torso come up as you pull. Squeeze the lats in the top position.
- Slowly lower the bar with control to full arm extension. Exhale on the eccentric part of the movement.
- Move smoothly into the next rep.
Learn more about the benefits of using the different grips on the bent-over row.
Different Grips For The Bent Over Row
We just explained how to perform a bent over row using an underhand and overhand grip, but there are additional grips you can use as well. Here's a summary of all of your grip options for the bent-over row.
- Overhand Grip (pronated grip): This grip involves holding the barbell with your palms facing down. It primarily targets the upper back muscles and the biceps.
- Underhand Grip (supinated grip): With this grip, your palms face upward. It emphasizes the biceps and lower lats more than the overhand grip.
- Wide Grip: In a wide grip, place your hands wider than shoulder-width apart on the barbell. It primarily targets the outer portion of the lats and provides a greater range of motion.
- Close Grip: This grip involves holding the barbell with your hands closer together, typically at shoulder-width or narrower. It emphasizes the inner portion of the back muscles, such as the rhomboids and middle traps, and also places more emphasis on the biceps.
- Reverse Grip: Also known as the reverse grip or supinated grip, it's similar to the underhand grip but with a narrower hand placement. It targets the lower lats and biceps.
Varying your grip is important as it can help prevent plateaus and provide a more well-rounded back workout. For more information on grips, check out our article on Barbell Bent-Over Row Grips.
Common Mistakes to Avoid
As a personal trainer, I see the barbell bent over row being incorrectly performed every time I go to the gym. Here are the six biggest mistakes I commonly encounter and how to fix them:
1. Not Hinging Enough
When you don't hinge your hips sufficiently, you end up being too upright. As a result, you will hit your trapezius more than your lats. If that's what you're going for, you'd be better of checking out our list of the Best Trap Exercises This also severely limits your range of motion. As you know, you won't get maximum muscle growth unless you work through a full range of motion.
To correct this problem, hinge your hips so that you are pushing your butt back as far as possible. Stop when your lower back starts rounding. The bar should be at knee level or slightly lower in the start position. This will put your upper body at around a 45-degree angle.
2. Rounding the Lower Back
Allowing the lower back to become rounded plays excessive stress on your erector spinae muscles (which should also be worked out). It also limits your ability to utilize your back's pulling muscles. Your erector spinae will quickly become the weak leak, fatiguing before your lats have been sufficiently stimulated.
To overcome this problem, consciously arch your lower back in the start position by pulling your stomach into your spine and arching the back to pull back your shoulder blades and lift your chest.
3. Not Protracting Your Back in the Bottom Position
The bent-over row, when done properly, does more than work your lats. It also hits your middle traps and rhomboids. These muscles retract the scapula. However, for them to do this, you need to protract in the bottom position.
This simply means that you stretch your scapulae in the bottom position. For an observer, it will look like your back is sinking slightly in the bottom position. Your arms should achieve a dead hang in this position.
4. Not Coming Up High Enough
The ideal range of motion is to come from a dead hang to touching your stomach, just below the sternum. Yet, I see many people overloading the bar with too much weight, which prevents them from touching their tummy on the pull.
You should use the touching of the bar to your stomach as a cue. It will set a standard so you know that you are executing a full range of motion on every rep. Lower the weight if you have to, but ensure you are coming all the way up.
Weight Load Tips / Going Heavy
The barbell bent-over row requires a decent amount of weight for maximum effectiveness. If you go too heavy, though, your form will break down, and your back muscles will not be sufficiently activated.
- If you are new to this exercise, begin with a weight that allows you to learn the correct technique before you pile on the plates. Do three sets of 15 reps, with the last two or three reps being challenging. Pay special attention to the common mistakes mentioned in the previous section.
- Once you've nailed your form, it's time to increase your lifting poundage. Remember, though, that going super heavy, with fewer than eight reps, is not ideal for this exercise. You will find that your body will fatigue before your back muscles are fully stimulated when you load up in the 5-8 rep range. Having to support your body in the bent-over position with a huge weight in your hands will demand a lot of your core - and it won't be able to keep it for very long. This will prevent your back from receiving sufficient time under tension.
- Don't go too light with super high reps on the bent-over row. If you do, your spinal erectors will fatigue first. They'll, therefore, become the weak link preventing your lats, traps, and rhomboids from getting maximum stimulation.
- The ideal rep range for this exercise is ten to fifteen. Use a weight that challenges you for the last three reps. You should feel like you've got one rep left in the tank for the first few sets. Then, on the last two sets, that final rep should be the limit you can do with proper form at that weight.
Here's a suggested set and rep scheme for the barbell row over five sets:
- Set One: 15 reps
- Set Two: 12 reps
- Set Three: 12 reps
- Set Four: 10 reps
- Set Five: 10 reps
5 Bent Over Row Variations
It's always good to have options! This article went over the barbell bent over row in detail, but when it comes to rowing, you have plenty of variations to spice up your routine.
The 5 best bent over row variations are:
- Dumbbell Bent Over Row
- T-Bar Row
- One-Arm Dumbbell Row
- Inverted Row
- Seal Row
1) Dumbbell Bent-Over Row:
In this variation of the bent over row, simply perform the rowing movement with dumbbells instead of a barbell.
The dumbbell row allows for greater range of motion and unilateral work, making it great for addressing muscle imbalances between the left and right sides of the body.
2) T-Bar Row:
This variation involves using a T-bar row machine or a landmine attachment with a barbell. It provides a different angle of pull compared to the traditional bent-over row and best targets your upper back muscles, lats, and rhomboids.
For similar exercises, head to our article on the 9 Best T-Bar Row Alternatives.
3) One-Arm Dumbbell Row:
With this variation, you perform the rowing movement one arm at a time, while bracing your body with your opposite hand and knee on a bench or other stable surface.
The one-arm dumbbell row allows for greater focus on each side independently, helping to address strength imbalances and providing a deeper stretch at the bottom of the movement.
4) Inverted Row:
Also known as the bodyweight row or Australian pull-up, this variation is performed on a horizontal bar or suspension trainer and is a favorite of any calisthenics back workout.
It's a great option for beginners or those who may struggle with the bent-over row due to mobility or stability issues, as it's less demanding on the lower back and easier to control. It's also great if you simply don't want to buy a lot of workout equipment.
5) Seal Row:
In this variation of the bent over row, you'll perform the rowing movement lying face down on a flat bench, with your chest unsupported and feet on the ground.
The seal row eliminates momentum and focuses on isolating the back muscles, particularly the lats and rhomboids, by minimizing involvement of your lower body.
For additional variations and directions on how to perform each, check out our article on the Top 7 Bent Over Row Variations.
FAQs
Let's answer some frequently asked questions regarding bent over rows.
Is it better to use barbells or dumbbells for bent-over rows?
Both barbells and dumbells are effective for bent-over rows. Barbells will allow you to use more weight, while dumbbells allow you to get a slightly greater range of motion. Dumbbells also allow for unilateral training so that each side of your back muscles is pulling its own weight.
Should I do bent-over rows if I have lower back problems?
If you have lower back problems, you will be better off doing a modified version of the bent-over row that provides more back support. I recommend performing an incline bench row, where you lie face down on an incline bench and row dumbbells or a barbell up to your chest level. In this position, the bench fully supports your lower back. If you want a real challenge, you can try to perform seal rows, which involve laying flat on an elevated bench.
How often should I perform bent-over rows?
If your goal is hypertrophy, I recommend including bent-over rows as part of your normal back workout, which you should be performing twice per week. Allow 2-3 days between sessions to allow for full recovery.
Conclusion
The bent-over row is an effective back-thickening exercise. But it will only benefit you when done with proper form. This is an exercise where your ego needs to be kept in check; pulling up weights that are beyond your ability is foolish.
Train smarter than that by learning proper form, avoiding common mistakes, and exercising within the 10-15 rep range.
Want to learn more about the different rowing variations? Check out our analysis of the top 7 bent-over row variations for strength and size.
Steve Theunissen
Author